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31 Jul WOD – Monday 31 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 24min

400m Run
12 Single Arm KB Walking Lunge (16/12kg)
12 Single Arm KB Push Press (16/12kg)
12 Hang Power Clean (95/65lbs)

PART 1:

To be done 30 minutes before class

On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

10 Rounds for Time
250m Row
– rest 2 minutes

– Goal is to finish each round in under 1 minute or faster.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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28 Jul WOD – Friday 28 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-2-3-2-1min
Row
Assault Bike
Wall Ball (20/14lbs)

To be done 30 minutes before class

For time:
21-15-9
Single arm DB overhead squat (80/55)
4-3-2
Legless rope climb

– This one is meant to be done fast and aggressive. Scale the DB loading if unbroken sets are not obtainable. Should feel like a “Fran” type of effort, but a bit longer.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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27 Jul WOD – Thursday 27 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5-4-3-2-1
Rounds of Cindy
200m Farmers Carry (heavy)

REST DAY

Recovery is CRUCIAL!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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26 Jul WOD – Wednesday 26 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds
200m Run
With what time is remaining of 2min, perform AMRAP situps.
Rest 1min

 

3 Rounds
400m Run
With what time is remaining of 4min, perform AMRAP Slamballs.
Rest 1min

To be done 60 minutes before class

Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.

For time:
5-4-3-2-1
Rounds of “Cindy”
200m Farmer Carry (70/53)

– After performing 5 rounds of 5 pull ups, 10 push ups, and 15 squats, carry a (70/53) KB in each hand for the 200m. Next round only perform 4 rounds of the BW movements.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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25 Jul WOD – Tuesday 25 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
5-3-3-1-1-1

PART 1:

To be done 30 minutes before class

For time:
15-12-9
Deadlift (365/245)
Strict HS push up (6”/4” deficit)

– Goal is to finish under 10 minutes. Scale the loading if 5 reps is not possible.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

4 rounds for individual times:
1,000m Row
– Rest 90s

– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times Compare to (6/12)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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24 Jul WOD – Monday 24 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

15sec Thrusters (115/75lbs)
Rest 45 seconds
15sec Weighted Pullups (35/25lbs)
Rest 45 seconds
15sec Burpees
Rest 45 seconds

PART 1:

To be done 30 minutes before class

For time:
30 muscle ups

– Rest 5 minutes –

For time:
30 Squat snatch (135/95)

– goal is to complete each in under 5 minutes, with great times being under 3 minutes.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

3 rounds for quality:
20 Ring row
15 Toes to bar (strict)
10 Triple unders

– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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21 Jul WOD – Friday 21 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a heavy 3 rep Clean and Jerk

 

Part 2:
2 Hang Clean
2 Jerk
2 Clean and Jerk
AMRAP 9min
* Use 85% of their 3rep clean and jerk

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 rounds for individual times:
15 Box jump hurdles (24”/20”)
30 Wallball (20/14)
15 cal Row
– Rest 1 min –

– Goal is to finish each round in under 3 minutes. On the box jumps, you may not touch the box at all.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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20 Jul WOD – Thursday 20 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-3-3-1-1-1

REST DAY

Recovery is CRUCIAL!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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19 Jul WOD – Wednesday 19 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

25 Back Squat (115/75lbs)
100m Barbell Walk (on back)

* Each round is performed unbroken.

PART 1:

To be done 30 minutes before class

Overhead squat
5-3-3-1-1-1
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For total reps:
1 min of Double unders
1 min of DB snatch (50/35)
2 min of Double unders
2 min of DB snatch (50/35)
3 min of Double unders
3 min of DB snatch (50/35)

– Goal is to accumulate as many reps as possible. Some goals to shoot for: Double unders – 100, 150, 200; DB snatch – 20-40-60.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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18 Jul WOD – Tuesday 18 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6-5-4-3-2-1
Hang Power Snatch (135/85lbs)
Chest to Bar Pullup

6-5-4-3-2-1
Front Squat (155/115lbs)
Toes to Bar

6-5-4-3-2-1
Deadlift (225/155lbs)
Handstand Pushup

1 Mile Run

PART 1:

To be done 30 minutes before class

3 rounds for time:
40 KB swing (53/35)
20 Pull ups (Chest to bar)
400m run

– Goal is to finish in under 14 minutes. Can you get all the KB swings unbroken?

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
100 GHD sit ups

– Scale to 60 reps if you have not been doing this movement regularly. Compare to (6/30).

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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